Daily power plan
4:30 pray. Water
Standing ab workout, squats,wallpushes
Vitamin packed fruit and kale smoothie /med
Pack healthy lunch. Water
Work 6-3. Water
Walk outside - water
Vegetable dish for supper -water
7-8 hours sleep -water at bedside

@Kaliswalker this is VERY USEFUL!! TY TY TY TY

Do you already have a daily routine that includes your healthy meals, fitness and your well being? Currently I do not plan my meals, when I do it stresses me out so much to "have" to stick by it." HOWEVER I do plan on how many calories per meal which still gives me the freedom to have what I want, but stay in goal. This works easily for me.

Do you have it where you see it often? Each AM when I wake up i usually know right off how I feel. Within an hour I write out the day. I no longer plan it strictly as I used to. But, I make sure it's doable for the day. I would like to add in more strengthening exercises and I WILL!!

Please tell us what works for you.

Though I LOVE using my phone with reminders and so much more, when I write down the day activities it's rewarding to scratch them OUT as I do them. Just makes me smile to see them done. The things I do not enjoy and WANT TO IGNORE get done. Today as I look back over it,,, TADA it's all done and none of it was strenuous at all! PLUS I ALSO ADD IN FUN THINGS!!!

Are you frustrated with your weight loss? Are you random on how you get things done? Does time get away from you, workouts get missed and meals are sketchy? Change it up!
Plan for a successful and productive week. Get rid of the time wasters, bad habits, your rut. Today start on your path to fitness and weight loss. Set the goals YOU NEED for a successful day, then create the daily routine that will get you there. This healthy new daily routine will bring you the success you desire.

You choose how your day will go, with a routine you do over and over again, eventually making it a habit. Once it is a habit, you do not need to consciously think about it to act. You do not let things slip, and you save time by not having to decide what to do with your day. End the day knowing you followed your routine and are taking the right steps to achieve your goals.

With the change of season, it is easier to make lifestyle changes. What goals and plans will make it a happy and healthy season?

> > > > I still work, full-time, but spend an average of 3 days working outside of the home and two days working from home. My typical week:
Monday - In the office
Tuesday - WFH
Wednesday - In the office
Thursday - In the office
Friday - WFH

This is what I have on my checklist ~ 2023 Winter 5% Challenge ... Lose 5%

~ ~ ~ ~Daily Checklist~ ~ ~ ~
AM:
1. Get up around 5:30am (most of the time, I get up before that, occasionally I sleep a little longer, but absolutely no later than 5:45am.
2. Daily weigh-in/log my weight
3. Coffee.
4. Check-in to MFP and visit as many threads as possible.
5. At 630am, daily temp. check/log temp (I work in a hospital ~ in one of the offices, but if you are in the building, you are still required to take your temp. every day-especially while during times where Covid/Flu/RSV is spiking in 2022/2023).
6. Shower/hair/dress, etc.
7. Make bed (Depends on when DH gets up(!) If he sleeps late (he is retired) and I go into the office, I usually pull back the sheets and let the bed air out and make it when I get home)
8. Fill water bottle or grab seltzer (2 1-litre bottles/day) = Total: 64 oz. per day of water and/or seltzer.
9. If going into the office, pack breakfast and/or lunch (if it was not done the night before)
10. Check-in at work ~ answer e-mail(s), plan my day based on my 'To Do List' that I update daily or at the very least, every few days.
11. If punching in at work, leave by 7:15am. If starting to work at home, make sure to punch in by 8am before leaving for work.

All Day:
1. Drink Water: minimum of 64 oz. water and/or seltzer per day.
2. Daily Steps: minimum of 6,000 steps per day
3. Daily Exercise: 30 minutes/day X 4 days/ week = minimum of 120 minutes/week.
4. Nutrition Tracking: everything eaten (planned and/or unplanned)
5. NO Random eating ... especially no night time snacking ~ stick with 3 meals/day.

Evening:
1. Dinner. No evening eating/snacking (try to make cut-off at 7pm, unless going to Mom's to work on her books after work, then dinner is later, then no eating/snacking whenever dinner is complete).
2. Try to make sure to have only one plate of food at diner unless still hungry, then fill up with veggies or salad.
3. Walking (complete minimum steps after dinner if not done during the day to achieve minimum 6,000 steps/day)
4. MFP: Check-in with Red Hots Team and add up team daily exercise/LTGL. Report sub-totals within Red Hots Team and with Challenge Community.

PM:
Bedtime: 930pm

REMINDEERS and/or Extra:
1. No evening eating/snacking (try to make cut-off at 7pm, unless going to Mom's to work on her books after work, then dinner is later, then no eating/snacking whenever dinner is complete).
2. Try to make sure to have only one plate of food at diner unless still hungry, then fill up with veggies or salad.
3. No eating out unless planned and/or tracked ahead of time. If I can't get exact nutritional values (due to eating out, for instance), I will try to do the best I can to track comparable items/meals.


**As I'm writing this, I'm sure that there are things I'm missing between going to work days and WFH days. Also, my weekends are also a little different. I may come back and adjust this list as needed ~ hoping to be able to stick with this plan, at least as a 'guide. It would be much easier to plan my days if they were the same all the time.**

Being retired after years of teaching and having to be very scheduled I don't like to have my day strictly scheduled - in fact I fight against too much planning. That being said, I do have a general routine, especially for my mornings to ensure that I get in my workouts which goes like this:

Morning stretch which starts before I even get out of bed - usually between 8-8:30 am
Weigh and dress
Drink 24 oz warm water with lemon while I empty my dishwasher and do my breakfast prep so that I have things ready to cook when I finish my workout.
Head to the basement to do my Pahla B workout video
Come back upstairs to do a thorough post workout stretching routine.
Have breakfast and check in with my team while I have my coffee.
As a team leader, taking care of team "business" will be done next - posting numbers, responding on the chat thread and other team feeds, contacting members as needed, etc.
The rest of the day will depend on what I have scheduled - book club meeting, singing or practicing, appointments, meeting with friends - most of which I generally schedule for the afternoons whenever possible so that I can adhere to my morning workout routine.
Because I eat breakfast late, lunch generally occurs around mid afternoon and might be planned or whatever I feel like eating. I do consider balancing my macros and staying within a reasonable calorie range.
I have another team on MFP that I try to keep up with daily and that often happens late afternoon although that can vary.
Dinner is prepared by hubby and is usually around 6 pm although it can be a bit earlier or later.
Evenings I generally relax and watch some programs on my computer. I do continue to check in with my team and keep up with posting or announcements on the team as needed.
Bedtime at the moment is 12:30 to 1 am although I am trying to get that closer to 12:30 consistently.

Healthy Habits for Each Day KISS-Keep It Simple Sweetie

Personal Care-Shower, dress, etc. "When you look good, you feel good!"
Make some "Me time" for the things I enjoy doing: 30-60 min
Make the plan for Dinner
Eat after 12
Drink 64 oz of Water through the day
Healthy Lunch Choices-include an abundance of freggies
Healthy Dinner Choices-include an abundance of freggies
Evening Snack
Track food
Exercise: Cardio 15-30 min and ST-15-30 min
Stop Eating at 8

(looks easy on paper! LOL)